How to Build a Healthy Salad

Your lettuce lunch might seem like a healthy choice, but that salad might be a big ol' fat trap waiting to happen

You're trying to eat healthy, so you opt for a salad at lunch.

Good girl.

But then you top it off with vegan feta, fried tofu, nuts, avocado and fatty dressing.

Hold on a minute, saddlebags.

Would You Like Lettuce with That?

The truth is, the term "salad" can be spread a little thin. Pop into a local restaurant and you'll find "salads" laden with french fries, dressings high in fat, too much cheese, croutons and other common salad toppings that make a healthy gal wonder, "Where the hell are the veggies?"

Related: Kale Caesar

The Definition of Healthy

"I looked up the word 'salad' on Wikipedia," said Rona Lewis, a fitness and lifestyle coach, and author of "Does This Cookbook Make Me Look Fat?" "This is what it says, '…any of a wide variety of dishes including: green salads, vegetable salads, salads of pasta, legumes or grains, mixed salads incorporating meat, poultry or seafood, and fruit salads…' and it goes on to say, 'Salads may be served at any point during a meal.'"

No wonder you're confused.

Lewis said definitions like that are where the problem lies when it comes to building a healthy salad – people are under the impression that if it says "salad," then surely it's healthy. Wrong.


Portion Problems

"We don't realize that all the extras add needless calories, carbs, fat and sugar," Lewis said. "And I'm not even going to mention portion sizes. Wait –I am. Almost every chain 'sit down' restaurant will give you a 'salad' with fried food on it, creamy sauces and croutons as big as a kaiser rolls. That one salad could feed four people and has calories and fat enough for ten."

Related: One of Our Fav Salads

The Right Stuff

So, what does a healthy salad look like and how does your culinary-challenged self go about putting one together? While each nutrition expert has his or her favorite ways to prep a salad, the process is typically the same:

1. Base. Start with dark, leafy greens, like romaine lettuce, spinach, kale and arugula.

2. Veggies. Add fresh veggies, like raw bell peppers, cucumbers, carrots, broccoli, sugar snap peas and onions. Go for lots of color and variety – psychologically it will be more appetizing to eat.


3. Protein. Throw on 4 to 5 ounces of a protein source, like tofu, hemp seed, vegan chicken, garbanzo or black beans, or even a scoop of meatless crumbles (hello, taco salad!).

4. Extras.  Choose a few "extras," but only one or two, like a few slices of avocado, 2 ounces of vegan cheese, 7 or 8 black olives, a scoop of sunflower seeds or a sprinkling of dried fruit, like cranberries or raisins.

5. Spice it up. Make a salad interesting by topping it with something unexpected, like fresh sliced strawberries or peaches, sprouted beans, flax seeds or jicama.

6. Dress down. Choose a light salad dressing, such as a vinaigrette or fat-free dressing, or use seasoned vinegar or lemon juice in place of a traditional salad dressing. Another great homemade option is Dijon mustard, a little olive oil and a squirt of lemon. Simply whisk in a bowl and drizzle over your greens. No matter your dressing choice, keep it to about 2 tablespoons.

Use Sparingly

Toppings to nix when building a healthy salad include croutons, excess vegan cheese, tortilla strips and crunchy noodles. That's not to say a lil' bit of naughtiness can't make its way into a salad every now and then. Just be sure to keep it in check. (For a healthier take on an indulgent staple, try our BBQ chopped salad.)

Simply put? Watch your portion sizes, girlfriend. Say no to "spare-tire" toppings and you'll be in for a yummy – and healthy – veg-filled nosh.

Have an amazing salad secret? Share your ideas in the comments section below!


Caroline Shannon-Karasik, Guest Blogger
Caroline Shannon-Karasik is the founder of The G-Spot Revolution , a gluten-free, healthy living blog built upon the premise that there is not a one-size-fits-all prescription for total wellness. Whether you call it your personal health "spot", or ooo-la-la recipe, that serendipitous life balance is yours to define –– and The G-Spot was created to help you do just that. Standing behind her mission to share health information through her writing, Caroline is a freelance writer for several publications, including REDBOOK and Breathe magazines. Follow her on Twitter @TheGSpotRev or read more at www.carolineshannon.com.